Hop, Hop

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

10 minute AMRAP:

200 meter run/row

10 light db shoulder press

10 light db high pulls

10 spiderman lunges

10 air squats

:30 pigeon pose (each leg)

:30 child’s pose

Metcon

Metcon (Time)

For Time:

60 DU or 120 single jumps

30 db snatch into a push press

30 calorie row

50 DU or 100 single jumps

20 db snatch into a push press

25 calorie row

40 DU or 80 single jumps

10 db snatch into a push press

20 calorie row

30 DU or 60 single jumps

10 db snatch into a push press

15 calorie row

20 DU or 40 single jumps

20 db snatch into a push press

10 calorie row

10 dU or 20 single jumps

30 db snatch into a push press

5 calorie row

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